Dr. Deanna Minich, PhD: How Women Should Structure Macros in Their Meals
Women are told to fast, cut carbs, eat high protein, avoid seed oils, and track macros, but most of that advice ignores female physiology.
In this episode, I’m joined by Dr. Deanna Minich, PhD, certified functional medicine practitioner and nutrition scientist. We walk through the Female Longevity Nutrition Protocol she created, including circadian timing, macro ranges by life stage, and how to stop getting whiplash from internet nutrition trends.
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In This Conversation:
The “breakfast myth” and why your ovaries won’t shrink
Eating earlier in the day, circadian timing, and appetite regulation
Macro ranges by life stage and why Deanna uses ranges, not rigid targets
Perimenopause and postmenopause macro shifts
Omega Index testing and why it matters
Fiber, fats, seed oils, and what the research actually supports
Micronutrient testing and how to personalize nutrition and supplements
Chapters:
00:00:00 Trailer
00:01:22 Why Women Need A Nutrition Protocol: Cutting Through Internet Nutrition Noise
00:09:34 Breakfast Myth Debunked: When To Start Eating, And When To Stop
00:16:00 Sleep, Stress, And Cravings: Why Appetite Changes Overnight
00:22:50 Quality Over Quantity: Nutrient Density, Organic, And Budget Reality
00:29:40 Macros For Premenopause: Carbs, Protein, And Hormone Support
00:42:08 Protein Quality And Life Stages: Perimenopause And Postmenopause Shifts
00:49:21 Omega Index Explained: The Omega 3 Test Most Women Never Do
00:53:37 Flax, Phytoestrogens, And Omega Foods: What Actually Matters
01:01:25 Fiber Maxing Without GI Chaos: Targets And How To Build Up
01:06:45 Saturated Fat Nuance: Why Fear Based Rules Fail
01:10:52 Seed Oils And Cooking Oils: What The Data Actually Shows
01:27:02 Oxalates Explained: When To Care, And When It’s Hype
01:30:13 Hydration And Minerals: Electrolytes And Female Physiology
01:40:38 Micronutrient Testing: Personalizing Nutrition And Supplementation
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Learn more about Dr. Deanna Minich:
Instagram: https://www.instagram.com/deannaminich/Website: https://deannaminich.com/YouTube: www.youtube.com/@foodandspirit